Under Construction…!

(Workout below!)

I have loved every minute of sharing workouts with all of you! It’s hard to believe I started this blog in July of 2010.

I am currently working on a new site. I will still be sharing free workouts but I am finally combining this blog with my whole food blog. 

Hoping to launch the new site by end of summer and in the meantime will keep posting here. 

We will soon be running…lifting…and fueling together on a new page! Hint hint!
Warm up: 

• 3x
• 5 slow tricep push ups
• 10 squats
• 20 cross behind lunges (just take foot behind at a diagonal and alternate!)

Main set:

• 5x
• 5/5 low front squats holding heavy weight in one hand
• 8 push ups w/10lb plate on back
• 10 double leg pikes with plate 
• 1 burpee (increase burpees by 1 each round- end with 5 on 5th round)

(Next part is preferably done with a partner but if not- take a rest when imaginary 😂 partner would go)

• 2x down and back 50yds (1 run each)
• 2 burpees (together)
• 4x 50yd sprint (2 runs each)
• 4 burpees
• 6
• 8
• 10
• 12

(You can split the runs up however you would like just get them done!)

• 1 broad jump, run to other end. When you are done with jump partner starts. When partner gets to you start next.
• 3
• 5
• 7
• 9
• 11

• Repeat first set with weight and plate!

ENJOY!

Advertisement

Quick Kettlebells

a quick outdoor workout when you don’t have a ton of time! this happens more in the spring and summer with so many fun plans!

Warm up:

5 push ups, 10 air squats, 5 burpees (5x)

Main set:

100 KB*

*20 kb swings, 20 (10/10) single arm swings, 20 overhead swings, 20 alternating single arm swings, 20 kb swings 

1.5 mile sprint

100 KB*

I recommend 35/40lbs+ for women, 45/50+lbs for men.

Enjoy!

Merry Christmas…time to work out!

I don’t know about you but the holidays don’t make me want to sit still.

The gym is SO crowded, which isn’t super fun, BUT for a fitness lover like me it’s sort of exciting! It’s a time where maybe I can convert a few more people into lovers like me!!

I was in the mood for some serious toning so I grabbed a set of 20lb weights (heavy for me!) and got to work! Had to do a little 12 days of Christmas style countdown:)

2 mile warm up, increasing speed every .20 miles

4x
12 low squats
11 overhead shoulder press
10 lunges ea side
9 bicep curl
8 dead lift
7 upright row
6 low squats
5 overhead tricep
4 lunges ea side
3 tricep push ups
2 dead lift
1 manmaker

ENJOY!!!

Crazy Burpee

I like to mix things up with the traditional burpee by adding on- this one is crazy hard but so good. Burpee tuck jump lunge jump- and ideally you come out of the tuck jump and land in your first lunge jump! Good luck!!

Warm up:
1 mile FOR TIME

Main set:
21-15-9

*Burpee tuck jump into lunge jump (2=1 on lunge jump)
*Overhead seated shoulder press
*Broad jump squat thrust
*Upright row
*Double squat to jump over (high bench or box)
*Side straight arm shoulder raise

Between 21,15& after 9– do 50 walking lunges (1=1)

Warm down:
After 9- another mile for time:)

Enjoy!

Holiday Survivor Challenge!

Holiday Survivor Challenge!

For those of you who do not know- I just had our second baby and haven’t been posting as frequently!

Each year I do this holiday challenge to keep folks moving and motivated through the hardest months of the year. It started October 31 but it’s not too late! All categories required but if you have an injury, let me know and I can give you a modification.

It’s free!

Will be back up and posting soon:) in the meantime, holiday challenge awaits!

Enjoy:)

down from 35

I took a class today in Charlotte that inspired this countdown! Changed it up to add some cardio intervals and a few extra plyometrics for your enjoyment:)

Warm up: 5 minutes cardio of choice

(30-20-10 stay the same each round)

Set 1:

• 35 shoulder press
• 30 weighted squats
• 25 shoulder press
• 20 hand release push ups
• 15 shoulder press
• 10 burpees
• 5 shoulder press

Run .50

Set 2:

the 35-25-15-5 goes to box jump

Run .50

Set 3:

the 35-25-15-5 goes to reverse lunge with bicep curl

Run .50

Set 4:

the 35-25-15-5 goes to tricep dips

Run .50

FINAL SET at end:

10 reps of everything,

• 10 shoulder press
• 10 box jumps
• 10 reverse lunge with bicep
• 10 tricep dip
• 10 squats
• 10 hand release push ups
• 10 burpees

ENJOY!:)

 

Row A Little

Just a little workout to brighten your week! To be done indoors – perfect for a too hot or rainy day.

1 mile run

40 24kg kb snatches (20 each arm)

4x
10 burpee pull ups
250m row

4x
10 burpee box jumps
250m ski erg (this is a standing rower- most gyms have them! If not, do regular rower)

40 heavy (36kg) kb swings

1 mile run

ENJOY!:)

5K 50s: Three Years Later!

People still ask me about this workout- it was posted in 2011 so I decided it was time to post a fun new version of the same workout!

old version!

You can do this anywhere, with zero equipment.

5K, 3.1 miles

Inside or outside 5K -loop, on a trail, or track: Stop at each 1/2 mile for 50 of something super fun :)

.5 = 50 push ups to side plank (shift to side plank after each push up!)
1.0 = 50 squat to tuck jump (squat down jump knees up to chest!)
1.5 = 50 burpees
2.0 = 50 lunge jump switch
2.5 = 50 deck squats (roll back, stand up and jump!)
3.1= 50 push up to side plank

Break this up into 5 sets of 10 if needed, keep good form!

ENJOY!

60-45-30 (seconds:)

I’ve had this one in my mind forever to post and haven’t gotten around to it! Here we go….

Can be done inside or outside; I prefer outdoors or with outdoor access for the sprint- it’s just easier! Either that or leave your treadmill running and stay close by!

.25 jog warm up

Do the following exercises 60 seconds strength, 60 seconds sprint, 45/45, 30/30. Finish 60-45-30 before moving on to next strength exercise! 30-60 seconds rest between sets but no rest during!

1. Push ups
2. Low squat to tuck jump
3. Burpees
4. Lunge jumps
5. Tricep push ups
6. Deck Squats (roll back into full sit up, roll forward and stand up, jump)
7. Bicycle Crunches

Cool down .25 jog

ENJOY:)

Burpee & Sprint

I know- the title really draws you in on this one! Ha!

Warm up with 3-5 min cardio of choice, grab a set of medium to heavy dumbbells and go:)

*5 weighted burpees
.25 sprint

*6 weighted burpees w/2 squat jumps after each 1
.25 sprint

*7 weighted burpees w/2 squat jumps and 2 lunges after each 1
.25 sprint

*8 weighted burpees w/2 squat jumps, 2 lunges and 2 bicep curls after each 1
.25 sprint

*9 weighted burpees w/2 squat jumps, 2 lunges, 2 bicep curls and 2 shoulder presses after each 1
.25 sprint

*10 weighted double push up burpees w/2 squat jumps, 2 lunges, 2 bicep curls and 2 shoulder presses after each one
.25 sprint

Warm down 3-5 min cardio of choice

Enjoy:)